Monday March 21, 2016

1) Rowing intervals
     a. 500m warm up + mobility
     b. 2x through the following distances/rest periods:
           1. 1000m @ 2k PR + 10 seconds (rest 2:00)
           2. 500m @ 2k PR + 5 seconds (rest 1:00)
           3. 250m @ ALL OUT (rest 1:00)
           4. 500m @ 2k PR + 5 seconds (rest 1:00)
           5. 1000m @ 2k PR + 10 seconds (rest 2:00)

2) tabata double unders

3) 5x5 bench press (rest as needed between sets)